General Warm-up
2 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
10yd Lunge and Reach Overhead
10yd Inchworms
—then—
2 Rounds
10 Push-ups
10 Empty Barbell Bent Over Rows
MANAGEMENT:
Big focus on getting the upper body ready to roll for lifting, this will also help carry over to the Accessory Work
Specific Warm-up
3 Rounds
Round 1: 6 Strict Press @light weight + 6 KB Gorilla Rows (3 each arm)
Round 2: 4 Strict Press @moderate weight + 4 KB Gorilla Rows (2 each arm)
Round 3: 2 Strict Press @just below starting weight + 2 KB Gorilla Rows (1 each arm)
MANAGEMENT:
Build in weight each round to get to your starting weight for your first set of Strict Press
Strength
Strict Press 2x8, 3x6
Barbell Bent Over Rows 5x8
FOCUS:
Just like Front Squat, this cycle will have a “wave load”…we did sets of 6 and 8 reps in week 1, 10 and 12 reps in week 2, now we come back down to 8 and 6 then back up to 12 and 10, then a 5-rep max in the last week
Strict Press will be the main push for the upper body on this day for the 5-week cycle, we will mix up the pull for variety and to keep the push/pull balance for shoulder health
Choose a weight you are 100% confident for your first set of 8 then build as long as you can complete all reps, continue building for you sets of 6
Strict Press: Shoulder Strength and Stability…last cycle we used DBs now we go barbell, starts on shoulders with elbows slightly in front of the bar, core tight to not allow lower back to arch, no help from the legs, press to the top to a full lockout, controlled lowering before next rep
Barbell Bent Over Rows: slight bend in the knee, chest parallel to the ground, arms full extended, pull the barbell to the top of the stomach, keep it strict, no bouncing
WORK/REST RATIO:
Alt. EMOM 10: M1: Strict Press, M2: Barbell Bent Over Rows
Share two barbells with a partner, one person start on the press and the other on the rows, alternate back and forth
Accessory Work
Push-ups 4x14
KB Gorilla Rows 4x14 (7 each arm)
Barbell Curls 4x14
Banded Tricep Extensions 4x14
Lying Leg Raises 4x14
FOCUS:
Reps increased to continue to work on muscular endurance
Push-ups: chest deck or at least past 90 degrees, whole body moves as a unit, elbows below shoulders, full lockout at the top, if you need to break them up that is okay especially as the reps continue to build
KB Gorilla Rows: slight bend in the knee, chest parallel to the ground, both KBs on the ground in between your legs just below your chest pull with one arm, squeeze the shoulder blade, then lower, same with the other arm, the other KB stays on the ground while pulling the other one, 10 total reps, 5 each arm, challenge yourself on the weight
Barbell Curls: fully open elbow to start, strict pull with no help from hips or legs, full flexion at the top, lower and repeat
Banded Tricep Extensions: attach to pull-up bar on Rig, the thickness of the band and how high up on the band you grab is how to control the difficulty, elbows locked at sides, hand should be straight out form elbow or slightly higher, this is an elbow hinge movement not a press, squeeze the triceps every rep, controlled with band, don’t let it yank your hands back up
Lying Leg Raises: ideally you would have your hands out to the sides, but if your lower back is coming off the ground then put your hands under your butt, slow and controlled bring both legs up straight to past 90 degrees then slow and controlled lower to where you tap your heels, then repeat
WORK/REST RATIO:
Alternating EMOM 20: M1: Push-ups, M2: Rows, M3: Curls, M4: Extensions, M5: Leg Raises
This allows up to 5 people to be grouped to share equipment, start people at different movements and rotate through in this order